Melanie: Sunday

Sunday Group Workout

2 people do 6 rounds of farmers' walks; other 2 people run 200 yards and do 10 pushups for as many rounds as it takes for first group to finish farmers' walks.

I did:
4 rounds of running / pushups. First two rounds I broke pushups into 2 sets of 5, last 2 rounds I did girl pushups.

6 farmers' walks 75# each side for about 40 yards roundtrip (men went further and used more weight). Set implements down at the end and picked them up for the way back rather than turning around.

Melanie: Saturday

Walk ~2 miles

4 rounds of:
5 pushups
20 air squats
25 25# KB swings

Melanie: Friday

3 x 8 front squat @ 45
3 x 8 ohs @ 45. These were challenging

1 minute plank x 3
4 x 20 crunches with feet trapped

One minute rest btw all sets

Sam and Christine Wednesday

FS 3x8 1 min interval

Sam 135

Christine 45

OHS 3x8 1 min interval

Sam 65

Christine technique work then 3x4/leg OH Lunge@25

Melanie - Wednesday

Start same program as Sam and Christine
One minute rest between each set

3 x 8 clean and press @ 45 (clean first rep only)
3 x 8 power curls @ 45
4 x 5 knees to chest from pull up bar
4 x 10 crunches with feet trapped

Sam Tuesday

Elliptical 30 min

Dips 3x10

Sam y Christine Monday

Start of Dan John's Restoration Workout

maybe 3 weeks or so

All 3x8 with one minute rest

Clean and Press (one clean and 8 presses)

Sam 105

Christine 45

Power curl

Sam 95

Christine 45

Ab wheel

Sam 2x10

Christine 2x5